Crivit Z31038 User Manual download pdf

Exercise Bands

Proper use

This product is designed as a piece of sports equipment and is not intended for

commercial use. The product is not suitable for therapeutic or medical use.

Technical data

Blue ﬁtness band (medium resistance): Width: 150 mm, Length: 2000 mm,

Thickness: 0.3 mm

Red ﬁtness band (light resistance): Width: 150 mm, Length: 2000 mm,

Thickness: 0.2 mm

Blue ﬁtness band ring (medium resistance): Width: 25 mm, Length: 275 mm, (550 mm

in circumference), Thickness: 1.3 mm

Red ﬁtness band ring (light resistance): Width: 17 mm, Length: 500 mm, (1000 mm

in circumference), Thickness: 1.2 mm

Safety Information

PLEASE READ THE INSTRUCTIONS BEFORE USE! PLEASE KEEP THE

INSTRUCTIONS IN A SAFE PLACE!

CAUTION! RISK OF INJURY! The product is not a toy and should

only be used under the supervision of adults.

Consult your doctor before you use the product, if you have health problems,

allergic reactions or an injury. Stop the exercises immediately, if you feel sick or

unwell during the exercises or if any other complaints arise.

Check the ﬁtness bands for damage and wear before each use. The product is

intended to be used only if it is free of defects and wear.

When stretching the bands keep your hands fully extended as part of your lower

arm and do not overstretch your wrists!

Keep the bands tensioned all the time and take care not to slip over!

Always allow the bands to return slowly and under tension to their starting position.

The bands must never be attached to objects, such as for example a table, door

or staircase landing.

Do not stretch the ﬁtness bands beyond their maximum length of 400 cm!

Do not stretch the ﬁtness band rings beyond their maximum length of 55 cm (blue)

or 100 cm (red)!

The bands must never be pulled in the direction of the face or wound around the

head, neck or chest.

CAUTION! RISK OF DAMAGE TO PROPERTY! Only use the product in

spaces, in which you can keep suﬃcient distance from persons / objects, so that

injuries and damage to property are avoided.

Keep the product away from sharp, pointed, hot and / or dangerous objects.

Avoid direct sunlight and heating sources.

Exercise instructions

The following instructions give only a selection of the possible exercises. Information on

further exercises can be found in other literature on the subject.

Wear comfortable sports or leisure clothing.

Always warm up before you start the exercises.

Perform the exercises at a regular tempo with quiet breathing. Keep to the

prescribed movement sequences and do not overestimate your capabilities. Breath

out while tensing the muscles, breath in while relaxing them.

Repeat each exercise 10–20 times.

Exercises with the ﬁtness band

Upper back musculature (see Fig. A+B)

Sit down on the ﬂoor with more or less stretched legs and with a straight back.

Place the ﬁtness band ﬂat around both feet and bring it up to tension strain with

both hands.

Bend the arms alongside your body. Bend your elbows at an angle of approx. 90°.

Gently pull back both elbows tight to your body until your hands are at hip height.

Whole body strengthening (see Fig. C+D)

Adopt a slight straddle position with slightly bent legs and a straight back.

Cross over the ends of the ﬁtness band and grip them at hip height.

Pull both arms evenly upwards as far as shoulder height without lifting your shoulders.

Tummy / bottom (see Fig. E+F)

While lying on your back, place the ﬁtness band ﬂat over the soles of your feet.

Place your arms alongside your body and wind the ﬁtness band 1 x around each

hand.

Stretch your legs upwards with the tips of your feet tucked in.

Raise the pelvis slowly (not jerkily but with a smooth movement) against the resist-

ance of the ﬁtness band.

Legs (see Fig. G+H)

While lying on your back, place the ﬁtness band ﬂat over the soles of your feet.

Place your arms bent alongside your body and wind the ﬁtness band 1 x around

each hand.

Bend one leg at a 90° angle. Stretch the bent leg against the resistance of the

ﬁtness band.

Afterwards repeat this exercise with the other leg.

Exercises with the ﬁtness band ring

Shoulders (see Fig. I+J)

Stand upright and place the ﬁtness band ring around your hands. The ﬁngers

should be extended.

Hold your arms against your body. The elbows should be bent at a 90° angle.

Turn your lower arms outwards, without releasing your elbows from your body.

Triceps (see Fig. K+L)

Stand upright. Bend one arm behind your back, bend the other arm above your

head.

Place the ﬁtness band ring around your hands. The wrists should be straight.

Pull the ﬁtness band ring upwards with the upper hand. The lower hand should be

a stabiliser.

Afterwards repeat this exercise with the other arm.

Rear of the leg and bottom (see Fig. M+N)

Adopt a kneeling position and support yourself on your elbows. Your head should

form an extension of your back.

Bend one leg and raise it slightly. Place the ﬁtness band ring ﬂat over the sole of

the foot of your bent leg, and attach it under the tip of the foot of your other leg.

Move the upper leg further upwards and back. The pelvis should remain stable.

Afterwards repeat this exercise with the other leg.

Sides of the thigh (see Fig. O+P)

Adopt the recovery position on your side and support yourself on your elbows.

The upper leg is at hip height.

Attach the ﬁtness band ring at ankle height.

Slowly raise and lower the upper leg.

Afterwards repeat this exercise with the other leg.

Cleaning and storage

Never use abrasive or corrosive cleaning agents. Otherwise the product will be

damaged.

Only clean the product with lukewarm water and afterwards dry it well with a cloth.

The product should always be stored dry and clean in a temperature controlled room.

The product can be prevented from sticking together by carefully rubbing it with

talcum powder.

Disposal

The packaging is made entirely of recyclable materials, which you may

dispose of at local recycling facilities.

Contact your local refuse disposal authority for more details of how to dispose of your

discarded product.

Model No.: Z31038

Version: 08 / 2011

Last Information Update: 08 / 2011

Ident.-No.: Z31038082011-GB/IE/MT/CY

IAN 68832

Milomex Ltd.

c / o Milomex Services

Hilltop Cottage

Barton Road

Pulloxhill

Bedfordshire

MK45 5HP

1 2

Summary of Contents

Page 1

Exercise Bands Proper useThis product is designed as a piece of sports equipment and is not intended for commercial use. The product is not suitable

Page 2

Exercises with the ﬁtness band ring Exercises with the ﬁtness bandM NRear of the leg and bottomO PSides of the thighI JShouldersK LTricepsE

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